Indlela yokushisa amafutha emzimbeni nokuthola amandla - I-Ketosis ngamagama alula

Wake wezwa igama elithi 'Ketosis'? Mhlawumbe uke wezwa ngalo kumuntu onesifiso sokwehlisa isisindo, noma uke walifunda ku-inthanethi. Kuyinqubo ethokozisayo kakhulu, kodwa eyinkimbinkimbi eyenzeka emizimbeni yethu. Ngakho-ke, namuhla sizokhuluma ngokuthi iyini iKetosis, ukuthi isenzani, nokuthi yiziphi izinzuzo nezingozi, ngolimi olulula kakhulu noluqondakala kalula.

Iyini ngempela le nqubo ebizwa ngokuthi i-ketosis?

Kalula nje, i-Ketosis yisimo lapho umzimba wakho usebenzisa khona amafutha njengomthombo wawo oyinhloko wamandla. Cabanga ngakho njengemoto. Uphethiloli oqhuba le moto uvame ukuba yi-glucose. Sithola le glucose kuma-carbohydrate ekudleni esikudlayo. Okusho ukuthi, ezintweni ezifana nelayisi, isinkwa, amazambane, izithelo, noshukela. Uma sidla lawa ma-carbohydrate, ahlukaniswa abe yi-glucose emizimbeni yethu. Le glucose ibe isinika amandla amangqamuzana ethu. Kufana nokushaja amafoni ethu. I-glucose esele igcinwa esibindini, isilungele ukusetshenziswa kamuva. Kodwa, cabanga ukuthi kwenzekani uma unciphisa ukudla kwakho ama-carbohydrate? Lapho i-glucose egcinwe esibindini iphela, umthombo oyinhloko wamandla emzimbeni uyanqanyulwa. Khona-ke imizimba yethu ihlakaniphe kakhulu. Uthola indlela entsha yokwenza amandla. Okusho ukuthi, ukuqala ukushisa amafutha agcinwe emzimbeni. Uma sishisa amafutha kanje, kukhiqizwa ikhemikhali ebizwa ngokuthi 'ama-ketone' noma 'imizimba ye-ketone' emzimbeni wethu njengomkhiqizo odlule. Lawo ma-ketone abe ngumthombo oyinhloko wamandla ebuchosheni bethu nakwezinye izingxenye zomzimba. Uma senza amandla ngamafutha omzimba ngale ndlela, izinga lama-ketone egazini liyakhuphuka. Yilokho esikubiza ngokuthi i-ketosis . Empeleni, isibindi sethu senza inani elincane lama-ketone. Kodwa uma sinciphisa ukudla kwethu i-glucose, amazinga ethu e-insulin nawo ayancipha. Isibindi sithola isignali, "Kulungile, manje awekho ama-glucose anele, qala ukwenza ama-ketone ukuze unike ubuchopho amandla." Yilapho ukukhiqizwa kwama-ketone kukhuphuka khona. Amafutha asetshenziswa ukwenza ama-ketone ngale ndlela angaba amafutha avela ekudleni esikudlayo (lokhu kubizwa ngokuthi 'i-ketosis yokudla okunempilo'), noma kungaba amafutha agcinwe emizimbeni yethu.

Ngakho-ke, kuyini ukudla kwe-Keto?

Kungenzeka ukuthi uke wezwa nge-Keto Diet noma i-Ketogenic Diet. Lena yindlela yokudla eyinhloko esiza umzimba ukuthi ungene esimweni se-ketosis. Lokhu kudla kushintsha indlela umzimba wethu osebenzisa ngayo ukudla. Kushintsha indlela umzimba wethu osebenzisa ngayo ukudla. Kushintsha indlela umzimba wethu osebenzisa ngayo amafutha ukuze uthole amandla esikhundleni sama-carbohydrate. I-Keto Diet inamafutha amaningi, iphrotheni emaphakathi, futhi iphansi kakhulu kuma-carbohydrate.Yilokho kuphela. Ukudla okujwayelekile kwe-keto ngokuvamile kuqukethe amafutha angaba ngu-70% - 80%, amaprotheni angu-10% - 20%, kanye nenani elincane lama-carbohydrate, cishe angu-5% - 10%.

Yini ongayidla futhi yini okufanele uyinciphise ekudleni kwe-Keto?

Njengoba lokhu kudla kuvimbela cishe konke okuqukethe ama-carbohydrate, okunye ukudla okunomsoco nakho kufanele kuncishiswe. Isibonelo, okusanhlamvu okuphelele, izithelo eziningi, kanye neminye imifino kuphezulu kuma-carbohydrate. Ngakho-ke, izinto ezifana nesinkwa, amabhanisi, amakhekhe, ilayisi, nama-noodle kufanele zisuswe ngokuphelele. Izithelo nemifino nazo kufanele zincishiswe kakhulu. Ngakho-ke, yikuphi ukudla okunikeza amafutha kulokhu kudla?

• Inyama nenhlanzi
• Amaqanda
• Amantongomane nembewu (isib. ama-cashew, ama-almond, imbewu yethanga)
• Ibhotela nokhilimu
• Ushizi
• Amafutha (isib. amafutha kakhukhunathi, amafutha omnqumo, amafutha e-canola)

Mangaki ama-carbohydrate okudingeka uwanciphise ngosuku ukuze ungene ku-ketosis?

Ukuze ungene futhi ulondoloze i-ketosis, udinga ukugcina ukudla kwakho kwama-carbohydrate kungaphansi kwamagremu angu-50 ngosuku. Uyakuqonda? Lokho kungaphansi kwenani lama-carbohydrate ezingcezu ezintathu zesinkwa, noma ubhanana ababili, noma cishe inkomishi ye-pasta.

Kuthatha isikhathi esingakanani ukufinyelela i-ketosis?

Uma udla amagremu angu-20 kuya kwangu-50 ama-carbohydrate ngosuku, ngokuvamile ungafinyelela isimo se-ketosis zingakapheli izinsuku ezimbili kuya kwezine . Kodwa-ke, lokhu akufani kuwo wonke umuntu. Kwabanye, kungathatha isonto. Kunezici eziningana ezithinta lokhu.

Yiziphi izinto ezithinta lokhu?

• iminyaka yakho.
• Inani lama-carbohydrate, amafutha , namaprotheni owadlayo.
• Izinga lakho lomsebenzi womzimba. (Izinga lomsebenzi womzimba)
• Umetabolism yakho. (Umetabolism)
• Impilo yakho yokulala. ( Impilo yokulala)
• Izinga lakho lokucindezeleka . (Izinga lokucindezeleka)

Isibonelo, uma ubudla ama-carbohydrate amaningi ngaphambi kokuqala i-Keto Diet, kungathatha isikhathi eside ukufinyelela i-ketosis kunomuntu odla ukudla okunama-carbohydrate aphansi. Lokhu kungenxa yokuthi izitolo ze-glucose zomzimba wakho zidinga ukuncipha kuqala. Ngezinye izikhathi, ukuzila ukudla ngezikhathi ezithile kuthiwa kukusiza ukuthi ungene ku-ketosis ngokushesha. Lokhu kuhilela ukudla konke ukudla kwakho kosuku zingakapheli amahora angu-8 esikhathini samahora angu-24 kanye nokuzila ukudla amahora angu-16 asele.

Yiziphi izinzuzo ze-Ketosis?

Ucwaningo luthole ukuthi i-ketosis inganikeza izinzuzo eziningana zezempilo.

Okubaluleke kakhulu, kukusiza ukuthi wehlise isisindo . Le nqubo inganciphisa isifiso sakho sokudla , okungakusiza ukuthi udle kancane. Kungakusiza ukuthi ulahlekelwe amafutha e-visceral, ikakhulukazi eduze kwesisu sakho, futhi kungakusiza ukuthi ugcine imisipha yakho iqinile.

Ezinye izinzuzo ezingaba khona zifaka:

• Isifo Sokuxhuzula : Odokotela batusa i-Keto Diet ukunciphisa, futhi mhlawumbe nokuyeka, ukuxhuzula, ikakhulukazi ezinganeni ezinesifo sokuxhuzula. Lokhu kusebenza ngokushintsha amaphethini athile okushukuma ebuchosheni.
• Ezinye izimo ze-neurologic: Ucwaningo lukhombisile ukuthi i-Keto Diet inganikeza impumuzo ethile yesifo i-Alzheimer's, i-autism spectrum disorder, kanye nezinye izimila zobuchopho, njenge-glioblastoma.
• Isifo sikashukela sohlobo 2: I-Keto Diet ingasiza abantu abanesifo sikashukela sohlobo 2 ukuba banciphise isisindo futhi balawule amazinga kashukela egazini.
• Isifo senhliziyo: Kuthiwa i-Keto Diet inciphisa ingozi yesifo senhliziyo ngokunciphisa umfutho wegazi, ukwandisa i-cholesterol enhle (i-HDL cholesterol), kanye nokunciphisa ama-triglycerides.
• I-Metabolic syndrome: Lokhu kudla kungasiza futhi ekunciphiseni ingozi ye-metabolic syndrome, ehlotshaniswa nengozi yesifo senhliziyo.

Akukhona lokho kuphela, kuthiwa i-Ketosis ikhulisa ukugxila kwakho namandla akho . Indlela umzimba othola ngayo amandla avela ku-Keto Diet inciphisa ukuvuvukala emzimbeni. Ucwaningo oluthile lusikisela ukuthi ubuchopho busebenza kahle kakhulu kuma-ketone kune-glucose.

Ingabe ikhona imiphumela emibi ye-Ketosis?

Naphezu kwazo zonke izinzuzo ze-Keto Diet, kunezinye imiphumela emibi engaba khona. Kufana nezinhlangothi ezimbili zemali. Ezinsukwini zokuqala ze-ketosis, abanye abantu bangase babe nesimo esibizwa ngokuthi 'i-keto flu' . Lokhu kusho izinto ezifana nesisu esibuhlungu, ikhanda elibuhlungu, kanye nokukhathala. Eminye imiphumela emibi engaba khona ifaka:

• Ushintsho oluncane ekuphefumuleni okuvela emlonyeni ('umoya we-keto').
• Ukuqunjelwa.
• Ukungalali.
• Ukuphelelwa amanzi emzimbeni.
• Ukwehla kokuqina kwamathambo (i-osteopenia) kanye nokuqhekeka kwamathambo.
• I-cholesterol ephezulu (i-hyperlipidemia).
• Amatshe ezinso.

Ngakho-ke, kubaluleke kakhulu ukukhuluma nodokotela ngaphambi kokuqala ukudla kwe-keto, ikakhulukazi uma unezinye izimo zezokwelapha.

Uyini umehluko phakathi kwe-Ketosis ne-Diabetic Ketoacidosis (DKA)?

Umbono ongalungile ovamile abantu abaningi abanawo, futhi ongaba yingozi kakhulu, ukudideka phakathi kwe-ketosis ne-Diabetic Ketoacidosis (DKA), isimo esingase senzeke kubantu abanesifo sikashukela (mhlawumbe ngisho nalabo abangazi ukuthi banesifo sikashukela).

Lezi yizimo ezimbili ezihluke ngokuphelele.

* I-Ketosis: Lokhu kwenzeka uma une-ketone egazini lakho, kodwa hhayi ngamanani amakhulu ngokwanele ukubangela i-acidosis. Lokhu kuvame ukwenzeka uma uzila ukudla noma udla ukudla okunama-carbohydrate aphansi. I-Ketosis ayilimazi.

* I-Diabetic ketoacidosis (DKA): Lesi yisimo esiyingozi kakhulu, esisongela ukuphila esithinta abantu abanesifo sikashukela. Kwenzeka lapho ukuntuleka kwe-insulin kubangela ukunqwabelana kwama-ketone egazini, okwenza igazi libe ne-asidi. I-DKA idinga ukunakekelwa kwezokwelapha okusheshayo.

Ngakho-ke ungaziphambanisi lezi zinto ezimbili. Uma unesifo sikashukela, qiniseka ukuthi ukhuluma nodokotela wakho ngaphambi kokuthi ucabangele ukudla ukudla okunempilo.

Okokugcina, izinto okufanele uzikhumbule

I-Ketosis inqubo yemvelo yokuguqulwa kwe-metabolic eshisa amafutha emizimbeni yethu ukuze ikhiqize amandla. I-Keto Diet inganikeza izinzuzo ezifana nokwehlisa isisindo, ukwanda kwamandla, kanye nokuphathwa kwezifo ezithile ezingamahlalakhona. Kodwa-ke, lokhu kudla akulona okwawo wonke umuntu, futhi kungaba nzima kancane ukukulandela. Kukhona nemiphumela emibi efana 'nokuphefumula kwe-keto' kanye nokuqunjelwa. Ngakho-ke, uma unesithakazelo ezinzuzweni zezempilo ze-ketosis, kungcono ukubuza udokotela wakho ukuthi lokhu kudla kukufanele yini nokuthi kuphephile yini kuwe. Angahlola isimo sakho sempilo futhi akunike iseluleko esifanele. Khumbula, umzimba wawo wonke umuntu uhlukile, ngakho-ke okusebenza komunye umuntu kungase kungasebenzeli omunye.

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'I-Ketosis, Ukudla kwe-Keto, Ama-carbohydrate, Ukushisa Amafutha, Ukunciphisa Isisindo, Ama-Ketone, Izinzuzo Zempilo